Train Smart, Eat Well, & Enjoy the Run

Category Archives: Training & Racing

I am guilty as charged. The crime? Lack of patience. The evidence? My training plans from the past. They are riddled with inconsistency. Why? Because I am a tinker. I like to tinker with plans and try to perfect them. Why is this a problem? Because it takes months for a plan to fully unfold. A balanced plan will have stages. It will allow for the development of new speed as well as moving your lactate threshold, running economy, and much more. You can’t do all of that at the same time. Bottom line: It takes months to improve the variables that impact running performance enough to see a measurable difference.

What have I done wrong? I have continuously tweaked programs based on how I was feeling rather than sticking to the original design of the training program.

Remember This!

You should stick to your training plan without major changes for at least 3 months.

It takes ten days to get the full extent of adaptations from a workout. If your plan is ideal, then four weeks of work could possibly show a measurable difference. That means that it takes about 1.3 months to see a perfect plan work. Now throw in the idea that we have good and bad days. If you have a bad day in the race where you expect to see the results of 1.3 months of work, you might reach the wrong conclusion that it did not work. It is only after about 3 months of steady progress that you will see a significant change even if you have a bad day. That is why I say 3 months is the standard. Follow a plan with multiple stages and complete 3 months as it was designed before you draw a conclusion on whether it worked or not.

Looking back at my own running over the past 5 years, it becomes clear that the times I made the most progress were the times that I stayed with a program most consistently. That is true regardless of the program I was following. When I first started, I followed programs from Hal Higdon. When I wanted to get faster, I followed the plan of Dr. Jack Daniels. Then I heard about the innovative work of the Hanson Brothers. I followed their program and got another big improvement.

Since that time, I have been tinkering with different types of workouts. I have found several workouts that work well on changing some of the variables of running performance. I have gone through several and been frustrated by my lack of overall improvement. I just keep changing things. When I was on a coordinated program for at least 3 months, I made progress.

While I was tinkering with my own programs, I have developed training programs for many athletes during the same time. When they have stayed true to the program I developed for at least 3 months, they have seen the improvements they sought. Now I need to practice what I preach. I have developed my Next-Level Training Program and personalized it for many runners, including myself. I know that if we stick to the program, we will get the results and move on to the next level. I just have to stop tinkering. I have to wait for the program to develop. I have to wait for all of the changes that come with all three stages of the program. I have to stop evaluating the program in the moment and wait until for my next training schedule to make any changes.

I know that my Next-Level Training Program is a balanced approach that will get me where I want to go. The components and stages are all first-class, trustworthy workouts. The stages are in the right order. I just have enough trust and patience to stick to the program.

The hay is in the barn. It is October 28 and I just ran the last key workout for the Savannah Marathon. That leaves 10 days between today and race day. It takes a full 10 days to see the full benefit of any particular workout, so this is a logical stopping point. I will not get any faster. Through rest and easy running, however, I will keep my speed and increase my health. The little bumps and bruises, the sore parts, the cramps, strains and all of that, those things need time to heal. They need to be gone by race day. Fresh legs with no soreness but all of the speed I have earned through a thoughtful and hard-fought process of training. Yes, 10 days ought to do the trick.

Getting to This Point

Much of my summer was focused on track meets and developing raw speed. It was in mid-July that I first started sprinkling in some marathon-specific workouts. I still had a few track meets left as well as a half-iron distance triathlon, so I was not fully devoted to marathon until later. My long runs began to get longer and I sprinkled in some tempo runs here and there.

In August, my monthly mileage gradually went from somewhere in the twenties to somewhere in the thirties. Throughout September, I averaged 41 miles per week. Through experience, I have learned this is the sweet spot for my marathon training. I make the most progress at about 40-44 miles per week. Some people can handle a lot more. This is me. I have stayed right around there through the first 3 weeks of October, too.

My longest runs are every other week. At first I was measuring by miles, but after 16 miles I start measuring by time. My long runs went from two hours and twenty minutes, to two hours and forty minutes. I completed two 3-hour long runs. The Sundays between these very long runs were in the 10 to 12 mile range.

My training paces have changed over the months as well. In July and part of August, I was doing a lot of short (200 meters to 800 meters) intervals at 5:40 pace or faster. I gradually decreased time at those ridiculously fast paces while increasing time and distances at paces ranging from 6:30 to 6:50. These are the paces that I want to run during the marathon, so I have run a lot of mile repeats and tempo runs in this pace range. No, I do not plan to average 6:30 miles in the marathon. I would like to average in the 6:50 range. I have to plan for time to walk through water stations and take a potty break. Hence, I practiced 6:30’s and 6:40’s to aim for an average in the 6:50’s.

I have done races along the way, but I considered them all to be training runs for the marathon. I wanted to maintain two to three key workouts per week. That meant that I could not afford to rest up to really kill any races along the way. So, they were just training at a good pace.

The 10 Days of Taper

So here we are, 3.5 months after the first marathon-specific workout. The hay is in the barn. I will take it easy. All runs will be at 8:00 pace or slower except for a few strides now and then. This is enough effort to maintain my speed but easy enough to heal completely in 10 days. My scheduled miles for this week add up to 26. Next week, I will run 9 to 12 miles before race day on Saturday.

Not only am I going for a personal record (PR) at the Savannah Marathon, but it also the one year anniversary of our wedding. Muna and I got married on the way to the race last year. It will be a great day no matter how the race turns out. Gotta keep things in perspective.

Wise Running Shirts & More

At last night’s track meet, my 800 meter result was two seconds slower than last year. My first reaction was disappointment and frustration. I am sick and tired of not making significant progress. Upon reflection, however, my slower performance is a sign of good things.

How could this be? When you look at race results you must ask yourself some key questions:

Was that the best I could do on that given day, under those specific conditions?

For my 800 meter race last night, my performance was solid during most of the race. My first lap was a couple of seconds slower than the plan, but the strong wind accounts for that. Good start. I lost some mental focus in the first 100 meters of the second lap. By the time I realized what was happening and managed to refocus, I had run about 130 meters slower than the planned pace. From there, I was able to regain my intended pace and then accelerate for the last 150 meters.

Does it show progress from recent performances?

Yes. Even though I finished slower than last year at the same event, I did make progress. My most recent 800 meter race in June was 2:29. This was 4 seconds faster. So, compared to recent performances, this 2:25 is progress.

Moreover, the comparison to last year might not be fair. There have been three events that occurred in the last year that made me slower: two wrecks and a knee injury. In light of the fact that I took one full month off from running, it is a pleasant surprise that I am only two seconds slower. That is a fairly good recovery.

What did I do well during the race?

The thing that went very well in yesterday’s 800 meter race was mental focus. In many recent events, I have lost my mental focus about half way through the race and never regained it. I have tailored my training to overcome this by practicing getting fatigued and then running at race pace. It has pushed my body to prepare to battle through fatigue. It has prepared my mind to recover focus.

What aspect of your race do I want to improve on before the next race?

I still had 130 meters in this 800 meter race where I did not maintain focus, so I will continue to work on that. I know that training is working. I see the improvement.

With all of this in mind, I know that my current training is effective. I have every reason to expect some personal records to fall over the next few months.

Every race is another opportunity to assess progress and make changes if needed. I have another 800 meter race in four weeks. I would like to see a 2:15 this year.

Remember This!

Aim high, but keep in touch with reality.
Give yourself credit for every little bit of progress.
This becomes your courage to push for your best in the next event.

Back in January, I reported that I was engaging in “experimental training” focused on building speed. I summarized by saying:

I will run less frequently, but with greater intensity.

The speed-work I run on the track is going to be much faster and more intense than I would ever recommend to a client.

I will work harder on power through intense speed-work and additional weightlifting.

My long runs will still gradually increase as I prepare to run the Boston Marathon. This remains the same. There is no substitute. The experimental side of the long runs for now is that my tempo runs will be embedded within those long runs each week.

I will replace my easy running days with cross-training on the bike and in the pool.

Has the experiment paid off yet?

No. At least not in terms of scoring personal records.

In fact, I have had some relatively slow races lately. Am I getting slower? No, I am not. I am training as fast as ever.

What I am going through right now is called an implementation dip. I am challenging my body in new ways. Hence, my body is changing in subtle but important ways. In the graph at the right, I am somewhere in the red zone. My performance had plateaued, so I implemented alternative training and my performance dipped down. As I continue with the new training, the performance will begin to rise again. When the change is complete, I can expect my performance to not only match my prior level but to begin exceeding it. By staying the course on this plan, I should begin setting personal records again before fall rolls around.

On a related note, this is messing with my head a little. In races this year, I have not felt exactly the same as before. As a result, I have not been able to make good pacing decisions. When I get past the implementation dip, the feel of races will be more consistent. This will help me better adjust my pacing during races and maximize my race performances.

Have I seen any benefits so far?

Yes. I am healthier, with fewer aches and pains. At 46 years old, that is a big deal.

I am running fewer miles and doing more cross-training that causes less wear and tear. I am still doing a lot of cardiovascular work to enhance endurance. It is just in different formats. Fewer aches and pains means I am more comfortable doing strength training. This in turn allows me to get faster.

It also breaks up the daily grind by offering alternative training sites and experiences. Having fewer runs per week makes my runs feel even more special than before. Even though I have added biking, swimming, and some triathlons, I am still a runner. That is where my goals are. That is where my heart soars.

I hurt my knees lifting weights with poor form. Lesson learned. Now I need to rest from running until my knees are happy again. In order to maintain my fitness level, I need to switch to an endurance sport that does not put much pressure on the knees. I started swimming again just a few weeks ago. Now it must become my main sport for at least two weeks and maybe longer.

The truth of this really just set it: swimming must become my running for a while. What would this mean? How do I train? Would I need to do speed work in the pool to replace the aerobic and lactate benefits of my running speed work? Would I need to swim very long distances to maintain my endurance?

I quickly came to the conclusion that I simply need to apply the principles that I use to help people getting started into serious endurance running. I just need to change the sport. I set a few principles out for the Newbie Runner in a previous post that were about the way to think about yourself and running. The present post is more about how to choose what kind of workouts to do in the natural progression of endurance running or other sports.

Step 1: Start where you are, and build an endurance base.

People decide to “get serious” about endurance sports at various levels of participation. Some people are starting from the couch. Some people run 3 times a week before deciding to “get serious about training.” At whatever level you are currently training, the first step is usually to gradually increase mileage. If you are starting on the couch, walking a quarter mile several times a week may be the correct first steps in the process. If you run 3 miles per run three times each week, then you simply start adding a mile to one of your runs each week and let it build. Never add more than one mile to a run as compared to the week before. Too much, too quickly can lead to injury.

As for me and my swimming, I just started swimming three times per week, going about a mile each time. In my first two weeks, just finishing a mile was challenge enough. This week I am stretching my swims to 1.25 miles. Gradually, I will move that up to a 3 mile swim once per week and 1.5 mile swims twice. I expect that to take several weeks, maybe even two months.

Step 2: Gently begin strength training.

As your activity level increases, it is a good idea to gently begin a strength training regiment which is helpful for your sport. Every endurance sport requires general strength and core exercises, you just need to add in a few sport-specific drills and/or lifts. As a running coach, I have specific drills that I have my clients do at least three times per week. If they have a specific weakness, such as pronation or an IT band issue, then I give them a few strength drills to correct the problem.

For my swimming, I am going back to the weightlifting plan that I used when I started back into running back in 2009. Every part of the body got stronger. I am renewing my commitment to being as strong as I can without gaining significant weight. I am building muscle, so there will be some weight gain, muscle weight. I am also adding a few swimming specific strength drills recommended by top coaches.

Step 3: Begin to build speed as you continue to slowly add endurance.

After you are running regularly and feeling stronger, you will want to become faster. This is good and natural. Be careful, however, as running too fast can lead to injury. Pick one day per week at most to do speed training. If you have never run a 5K, then do not attempt speed training. After you have established a personal record (PR) in the 5K, then do your speed work by running short distances at a pace just a few seconds faster than your 5K race pace. See my post on “Getting Faster” for specific details.

I was tempted to do a little speed work in the pool the other day, but I do not think I have a strong enough base yet. In a week or two, I will pick my speed day and swim a few laps at a fast pace on that day each week.

Step 4: Find your thresholds and begin to challenge them.

Also included in the “Getting Faster” post is the idea of interval training and tempo runs. Each run is designed to challenge a specific set of biological functions that support endurance sports. Simply put, interval training pushes your body to recover more quickly from running fast paces. Tempo runs challenge your body to maintain the fastest pace possible without needing to slow down to recover.

Here again, the principles of interval training and tempo workouts will directly translate from running to any other endurance sport. I can become very fast at swimming one lap at a time, but if I want to be a fast endurance swimmer I must complete these two types of workouts periodically.

At Every Step: Make sure you are enjoying the ride.

When asked about how to help their kids become great basketball players, Michael Jordan told parents this: “Let them love the game.” He went on to explain that you have to love what you are doing in order to maintain the motivation to work harder than everyone else. If you want to be great, you must first love the sport.

Whether it is running, swimming, or any other sport, you must maintain your love for the sport. Some love running for the social interaction with their running buddies. Some love the challenge. Some love the quiet time out on the road. Whatever it is that you love about the endurance sport of your choice, remind yourself of that love. Feed that love. If it is the social aspect, run with friends most of the time. If it is the challenge of pushing yourself, then plan to push hard once a week. Spend the rest of the week planning it and looking forward to it. Whatever it is that fuels the fire of your desire to excel and helps you truly enjoy your sport, do it. People that enjoy the ride will keep on running, keep on swimming, …

What adjustments do you need to make for running when the cold weather appears?

Pace

According to a formula worked out by Tom “Tinman” Schwartz, our running paces are not only slowed by heat, but also by cold temperatures as well. Schwartz found that 53 degrees Fahrenheit is the ideal temperature for the runners in his study. The farther the temperature moves away from 53 (hotter or colder), the slower the pace they would achieve with the same effort.

For example, you can expect a time increase of 1.66 percent when the temperature drops to 30 degrees, a 3 percent increase at 20 degrees, a 5.33 percent increase at 10 degrees and an 8.33 percent increase in time when the temperature hits 0 degrees. The formula may vary slightly for runners of different body types, but the trend will still hold true for all.

My point is that you need to give yourself a break and not expect to run your best pace in freezing temperatures. Thankfully, however, training through these cold weather months will pay off. Persevere!

Attire

Personally, I am quite comfortable running in 40 degree weather if I have the proper attire. Below 30 degrees begins to become uncomfortable. Thankfully, there are ways to get more comfortable in cold weather. You can adjust to cold weather by adding layers of clothing. This gives it a big advantage over running in the summer. After all, there is a limit of how much clothing you can remove to adjust for heat.

For the cold temperatures, dress in light layers. A huge coat or heavy pants will weigh you down. Light layers can hold your body heat effectively but have the added advantage that you can take them off if you get a little hot. Light layers also have the advantage of allowing you to maintain good running form. Cover your head and neck. Mittens are often better than gloves, but wear whatever you are comfortable wearing.

Barefoot & minimalist shoes might not be the best choice on the coldest days. I believe it is possible to get frostbite on your feet even if the rest of you is toasty-warm.

Ice & Snow

Please be careful when it comes to slippery conditions. One slip is all it takes to injure yourself. It is better to take an extra rest day than it is to risk your health. Moreover, that little slip can lead to a much longer rest if you have to wear a cast! I’m aware that those that live in the north probably see snow and ice is just a way of life, but you at least have to be careful. Take extra care and slow your pace down in these conditions so you can live to run another day.

I have done cross-training as a way to maintain fitness through an injury. Until now, I have tried my best to ignore the idea of cross-training as a serious tool for intense training for running; I just couldn’t take it seriously. I have a dilemma, however, and cross-training looks like the only viable solution.

My Dilemma

I have now completed 6 marathons and managed to PR each time. I feel like I am reaching a plateau, however. Even though I have run Boston-Qualifying times for the past three marathon, I am still experiencing the same cramping issue over and over. According to the work of the best running coaches in the world, my training should be netting results that are about 15 minutes faster than what I am getting each time.

Cramping is the limiting factor, yet cramping is a symptom. The question remains, What is causing these cramps? When I solve that issue, then I can reclaim those 15 minutes and finally run a marathon in less than 3 hours. At first, I had an electrolyte problem. I found the right supplement and it does not seem to be a big deal any more.

Until this last marathon, I have believed that my marathon cramping dilemma was a fueling problem. I have had an ill gastrointestinal system due to a gluten intolerance. That means unhealthy digestion. That means that I have not been able to process calories as fast as other folks. That means starving muscles. That can lead to cramping. Maybe that is the problem, but my gut is now as healthy as it is going to be. I can’t count on it doing any better. I use gentle, gluten-free energy gel always combined with water so it goes down as good as it could.

Cross-training to Simulate Running a Marathon

I believe that my body could adjust to the conditions if I could just run enough marathons during training. Unfortunately, my body hates that idea. Through 4 years of training, I have learned that my body thrives at around 35 to 40 miles of running each week. Fewer miles means slow progress. More than 40 miles of running in a week causes my body to break down a bit.

I have examined my training plan over and over and come to a firm conclusion: If I am going to get my body used to marathon conditions, I am going to have to find a way to create that experience without running more than 16 miles in one run.

Since my dilemma has to do with fueling and hydration rather than being specific to running, I can accomplish this simulation. The condition I need to simulate is that of burning fuel for 3 hours. If I do this enough times, my body will begin to adapt to that condition. If I am correct about the root of my problem, this will solve my dilemma.

My Plan

I will create workouts with 3 hours of consistent, intense effort. In order to simulate marathon conditions, most of the work has to be done by my legs. Therefore, adding cycling to my long runs will help me solve my dilemma. Cycling first will give me the added time without requiring me to run the entire three hours.

As I designed my plan, I did not build up to 20 or 22 mile runs as most plans require. In my new training plan, the longest run will be 16 miles, but that will follow 60 minutes of intense cycling. This will create the 3 hour workouts to which my body needs to adapt.

In my last training plan, 17 miles was my longest run. That 17 miles, however, had no cycling on the front end. Hence, I believe this new plan will push me harder than ever. I believe that it will get me beyond my current plateau. I believe it will get me that first sub-three hour marathon… and it will do it at my first Boston.

Cross-training on Other Days

The marathon simulation cross-training will only happen once a week. If I am to keep my mileage down to about 40 miles per week, I will need to take three days off from running each week. Does this mean three rest days? NO! Three rest days would mean losing fitness. To maintain or enhance my fitness level, I will have full rest on one day each week, but cross-train on the remaining two days.

For those two days, I plan to do a combination of swimming and cycling. I will swim for an allotted number of minutes and quickly transition to cycling for a specific number of minutes. This will keep my heart rate up, give me a full-body workout, and allow me to have effective training days where I do not run.

That leaves a total of four days per week when I run. One day is the run/cross-train day that simulates the marathon. Two days will be tough workouts with repeats, intervals, tempo runs, and such. The remaining running day will be naked miles [no watch, just relax and run].

Conclusion

In this plan, cross-training brings specific benefits. Cycling and swimming play specific roles as I train to race my first Boston Marathon. The goal is a sub-three hour marathon. I believe that this plan will get me there comfortably, without injury and with happy legs.

I have several half-marathons scheduled before the Boston Marathon. I will report to you periodically along the way to let you know how things are going.

I drank some Gatorade Pro, but I didn’t want to. I put on my running gear, but I didn’t feel like it. My allergies were acting up, I wanted to take a nap, but I am in training for a marathon… so I begrudgingly trudged out the door.

As I was driving to the greenways for a run, I was imagining which course I would run my 4 miles. Hal Higdon’s Advanced II training schedule said I should run 4 miles at my target marathon pace. Should I start out by the Earth Fair market and run down the 3rd Creek Greenway. No. I almost always run that. I don’t feel like it. Should I start out at Tyson park and run towards the UT football stadium? Nah. Just don’t feel like it. Should I run Cherokee Boulevard, where I had “Slayed the Specter of a Bad Run” before? No. I really don’t think I’m supposed to run hills today.

I turned towards that one anyway. “After all,” I reasoned with myself, “I’ve got to run somewhere.” Thankfully, as I approached the parking lot near the zero mile marker on Cherokee Boulevard I saw something inspiring: the cross country course at Sequoyah Park! I have watched my kids run several cross country races there. Each time, I was reminded of my own high school cross country career. I always told myself that I would run the course and see how I would do. Today was the day!

Seeing the park this morning triggered good memories of my kids and the good memories of my high school experience. I was immediately drawn. My body was a few minutes behind my heart. I was a little stiff. I jogged a few hundred feet and stretched just a little. Right there and then, I decided that my body would just have to kick in because my heart was saying, “Go!”

I ran the full 5k course and added 1 mile. I started out stiff, but trying hard and squeaked out the first mile in about 7:30. I started to get a rhythm going and gradually loosened up. I was running in my happy place…caught up somewhere between old memories, new memories, & the flat grassy area I was running on next to the river/lake. I was caught up in several moments at once and all of them were good.

I ran the final 2.15 miles at around a 7:00 mile pace and walked another half mile back to the car. My goal for the day was to run 4 miles at around a 7 minute pace. I managed to go a little farther, on grass, and kept it at an average of 7:08. Not bad for a day when I just really didn’t feel like running.

The main accomplishment of the day, however, was capturing the joy of running when I didn’t seem to have it.

I had a horrible run yesterday and it was killing me. Not during the run, mind you, but after the run. During the run I was merely overtired and dehydrated. That was bad enough, but this bad run was hanging over my head… calling me names…taunting…telling me that I was not good enough. The hills were huge. As I remembered the contours of each hill, they seemed to come alive, grimacing and laughing at me.

How can one run haunt me so much so quickly? Probably because I have chosen some lofty goals and a short timeline. With all of that pressure, I had no time for a bad run. Bad runs, however, are inevitable. We can’t control all of the things that life throws at us and we are certainly prone to making mistakes. Logically, this was not the end of the world, but it felt like it.

How did I slay the specter of the bad run? I rested up for a day, I was well-fueled and hydrated, I set a realistic goal for today’s run, AND… most importantly, I set the course for today’s run in the toughest part of yesterday’s run.

I looked those grimacing hills straight in the eyes and shouted, “NO! You will not win. I may not be as fast as I want to be, but I am on my way. You will not win. ”

I did not set any new records today, but I did run a reasonably good time for course and conditions. I faced the specter of doubt cast upon me by yesterday’s fiasco.

What has been your experience with watchless running and racing? I race without a watch but I want to start training without a watch, just enjoying runs and doing true fartlek runs, don’t care wearing a watch during intervals, I have been obsesses with splits for so long that I want to try something different, I have tried fartlek runs without a watch in the past and I raced decent and I loved the freedom of it!! Do you think that the training and racing suffers training watchless always ( even for hard workouts)?

Cesar

Most runners feel naked without a timing device. That is why I refer to an untimed run as a Naked Run.

It is not the watch or GPS device that we miss. What we are missing is data, the opportunity to analyze our running and make informed decisions about our progress and the effectiveness of our workouts.

Well, Cesar, I know exactly what you mean. We get so caught up in the numbers sometimes that is easy to forget some important things.

First, in the attempt to focus on our pace and or form, we sometimes forget the simple joy of getting lost in a run. The act of lacing up your shoes and enjoying the freedom that running brings. There is joy in movement. There is joy in enjoying the sights, sounds, and smells on the run.

Second, we forget to give ourselves a little latitude. On hot and humid days, we sometimes forget to adjust our goal times and end up frustrated throughout the run. Cold and rain can throw us off pace as well. Too much focus on a regimented training with exact paces can drive you crazy.

Does a GPS device or a watch do this to us? No, we do it to ourselves. The watch is just a tool. It is not the Garmin’s fault. The Garmin is innocent.

Say it with me:

“The loss of the simple joy of running and the negative feelings created by a “bad workout” are the fault of no one or no thing except myself.”

Now that we have that out of the way, let us move on to the other extreme. What would happen if we all started running naked?

The Effects of Naked Running

The truth is that there is not one answer that fits all. What is true for all runners is that pace is important.

Running too fast can lead to injury; a watch can tell you when to slow down.

Running too slow can lead to frustration because you are not making progress as fast as you could.

If you have been watching your pace like a hawk for years, you can probably “run by feel.” Running by feel simply means that you can tell when you are running at or near the most important benchmarks. If you are that runner, you do not need a watch to know when you are pressing against the limit of your lactate threshold. You know when your body has switched from aerobic to anaerobic metabolism. For these experienced runners, the danger of never wearing a timing device is gradually losing your sense of pace. Without timing periodically, you could venture to far away from your goal paces.

For those runners who are less aware of how these things feel, we need to go by pace and/or heart rate. For our key workouts of the week, we have to wear our watches, heart rate monitors, and GPS devices. This includes slow runs!

Striking a Balance

I do not believe that any runner should do all of their runs with a watch or GPS device. I believe that one or two runs a week should be simple, relaxed runs where you can let go of the pressures of the world AND the pressures of training. Just go out for a run.

I also believe that the experienced runners still needs to wear the devices at least once or twice a week. It will allow you to document your runs and show your progress. You will want this data months or years from now. Wearing the device periodically can also tell you if your “sense of pace” is a little off. If you are surprised by how fast or slow you are going, it is time to wear the watch more often for a while.

If you find yourself over-focused on pace and unable to enjoy the run, add some Naked Runs to your week.